Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
Force Plate Testing Without a Force Plate: Affordable Alternatives
Lab force plates run $8,000-30,000. IMU sensors, timing mats, and jump tests deliver comparable jump-height and RSI data for a fraction of that cost.
How to Improve Rate of Force Development (RFD)
Peak strength alone won't make you explosive. Follow a 3-phase, 8-week RFD plan built on jump squats, hang cleans, and isometric holds, tracked via RSI.
How to Improve Rate of Force Development (RFD)
Measure your RFD baseline, train 2-3x weekly for 8 weeks, then retest. Expect a 5-10% gain if trained, 10-20% if you're newer to structured training.
How to Increase Your Jump Height: Science-Based Training Plan
Add inches to your vertical with a 12-week plan combining plyometrics, strength training, and technique fixes backed by sports science research.
How to Jump Higher: 12 Science-Backed Training Methods
From plyometrics to VBT to progressive overload, these 12 research-backed methods explain what actually raises your vertical and what's just noise.
How to Measure Athletic Power: Methods & Tools Guide
Peak power numbers vary by test method. Compare jump testing, barbell VBT, and IMU sensors side by side, plus the norms and errors that skew results.
How to Measure Barbell Velocity: VBT Setup Guide
A misplaced sensor or the wrong device skews every rep you log. Here is how to set up VBT hardware, and the difference between mean and peak velocity.
How to Measure Vertical Jump at Home: Simple Methods
Wall test, video flight-time, and app-based jump measurement carry very different error margins. See how the methods compare and when a sensor is worth it.
How to Predict 1RM Safely: Velocity-Based Estimation
Grinding out a true max risks injury and skews your data. Velocity-based estimation and rep-max formulas get you within a few kilos, error range included.
How to Test Your Explosive Power at Home
No force plate needed. This home test battery scores explosive power with vertical jump, broad jump, and stair sprints, benchmarked against norms.
How to Test Hamstring Strength: Reducing Injury Risk
Weak hamstrings predict strain injuries. Compare the Nordic hamstring test, isokinetic dynamometry, and field tests, then read benchmarks that flag risk.
How to Use Load-Velocity Profiles for Strength Training
Build your own load-velocity profile, estimate 1RM daily without maxing out, and auto-regulate training load using bar speed instead of guesswork.